Training Tips

[Mobster]

Feel free to add training tips here.
I've a TON from years of training, reading books and magazine, watching movies and even talking to the writers themselves.

Here's an easy one to start with:

The speed of the rep
If you're a bodybuilder or looking to grow muscle (which means you are) then try slowing down the reps speed. It doesn't need to conform to the so-called Super Slow protocol but slowing each individual rep a little means the time muscles are under tension is longer. Which for muscle growth, all things being equal, is better.

Give it a try

[Dustin74]

I'm glad you posted this. I tried to PM you yesterday but don't have enough post to do so. I need help with strengthening my grip for deadlifts. Can you give me an exercise or two that may help. The only thing I do now is use a thicker bar (which I was told would help once a go to a deadlift bar). My competition is in 2-3 months and my deadlift is lagging behind my squat and bench.

[Mobster]

I'm glad you posted this. I tried to PM you yesterday but don't have enough post to do so. I need help with strengthening my grip for deadlifts. Can you give me an exercise or two that may help. The only thing I do now is use a thicker bar (which I was told would help once a go to a deadlift bar). My competition is in 2-3 months and my deadlift is lagging behind my squat and bench.

So, then my

Training Tip No2
Hangs for time
Hanging from a chinning bar for time will improve your grip. Aim for a minute. Two is right up there. Start with 3 x 20-seconds,. Then 3 x 25 and so on

[Dustin74]

Thanks. Will start today.

[Mobster]

Thanks. Will start today.

Key, as I have seen others say, is 'DITCH THE STRAPS'.

[Dustin74]

Done that already.

[stevesmi]

i would tell new lifters lift RAW and stay the fuck away from doing curls and iso movements.

but steve i saw a video of jay cutler doing curls! yes that is true, but 1. you aren't jay cutler and will never be Jay Cutler. 2. he is doing a video where he wants people to mire his veins popping out his biceps. and 3. he didn't get those arms from curls, he got them from rows and pullups

no newb should even step foot in that section of the gym until he can do pullups for reps with weight attached.

[Mobster]

Very true. Press 200lbs overhead, bench 300lbs or dips with weight added and you don't need tricep isolation exercises.

So courtesy of Stevesmi

Training Tip No3
Compounds first
If, as above, you can master the form then learn to move heavy weight in what we call the compound movements then you'll not only be strong but, genetics allowing, be a big (or bigger) mofo.

Compounds, simply put, use the biggest amount of muscle tissue. Examples like chins working the grip and forearms just holding the bar, biceps, back and rear delts in the actual pull up and so on. Squats (over the leg press) cos not only are you working the hams and quads but also (just for balance) calves and your core.

In my older books they suggested an average Joe ought to try to work to the following: 300-400-500 (that's bench, squat and deadlift). Start repping those and you'll start looking like a monster. Throw in 200lbs overhead, 100lbs on dips and chins and you'll be in the 5%. Look around any gym and see if it's not true.

[Dustin74]

I put together my wife's workout for her about a month ago because I didn't like what I saw her trainer having her do. We dropped her trainer last week and I worked with her last night. She asked me why I only had her doing (2) sets of barbell curls for her biceps and only (3) sets of triceps pushdowns for her triceps. I explained that all the compound movements I had her doing took care of those muscle and that she didn't need to isolate them. I only included those two exercises because I knew she enjoyed doing them and I want her to have parts of her workout that she really looks forward to doing. They are not needed. I incorporated back squats, rows and deadlifts into her program (how does a trainer not include those) and she likes the rows but loves the back squats and deadlifts. She said they make her feel powerful. She failed on her last set of squats the other day and spent two hours bitching and pissed off about it. You have to love determination. I also told her weightlifting is full of failure and that is how you gage your progress.

[florencenoir]

Very true. Press 200lbs overhead, bench 300lbs or dips with weight added and you don't need tricep isolation exercises.

So courtesy of Stevesmi

Training Tip No3
Compounds first
If, as above, you can master the form then learn to move heavy weight in what we call the compound movements then you'll not only be strong but, genetics allowing, be a big (or bigger) mofo.

Compounds, simply put, use the biggest amount of muscle tissue. Examples like chins working the grip and forearms just holding the bar, biceps, back and rear delts in the actual pull up and so on. Squats (over the leg press) cos not only are you working the hams and quads but also (just for balance) calves and your core.

In my older books they suggested an average Joe ought to try to work to the following: 300-400-500 (that's bench, squat and deadlift). Start repping those and you'll start looking like a monster. Throw in 200lbs overhead, 100lbs on dips and chins and you'll be in the 5%. Look around any gym and see if it's not true.

I wonder. Who the hell likes to do elbow flexion or extension? They are so fucking boring. I just hat them.

There's nothing like ohp, cleans, bench... They are all the fun.

Sent from my ASUS_Z012DC using Tapatalk